PENCAPAIAN PEMAIN LAWN BOWLS SSTMI DALAM

KEJOHANAN YANG DISERTAI SEPANJANG TAHUN 2019 SSTMI

SCHOOL FOR CHAMPIONS

KEPUTUSAN RASMI
STATUS LATIHAN /
BIL NAMA KEJOHANAN PINGAT /
KEJOHANAN BIL NAMA PEMAIN
PENCAPAIAN
KEJOHANAN CHAMPION OF
1 IRFAN BIN ABD JALEL KE-2
CHAMPIONS NEGERI JOHOR
2 MUHAMMAD AZRIQ BIN HASZELY KE-3
3 MUHAMMAD ALIF HAKIMI BIN SHAHIDEE KE-5

ARENA LAWN BOWLS, KOMPLEKS BELIA

4 AKMAL DARWISY BIN ABDUL RAHIM PENYERTAN
DAN SUKAN LARKIN, JOHOR
5 AMIRUL DANIAL BIN ABDUL RAHIM PENYERTAAN
1 NEGERI
6 LUKMAN NULHAKIM BIN SUHAINI PENYERTAAN
7 NUR AUNI BINTI RUSTAM JOHAN
4-6 FEBRUARI 2019 8 FATIN NURRAWIAH BINTI SHAMSUDIN KE-3
9 NURIN IZZATI BINTI HASZELY KE-5
10 NURSYAZWANI BINTI AZME KE-7
KEJOHANAN BOLING 1 IRFAN BIN ABD JALEL TOP 14 / 64
PADANG - BAYUEMAS OPEN
FOURS 2019 2 MUHAMMAD AZRIQ BIN HASZELY TOP 14 / 64
2 KEBANGSAAN
STADIUM TERTUTUP BOLING PADANG
BAYUEMAS
3 MUHAMMAD ALIF HAKIMI BIN SHAHIDEE TOP 14 / 64

26-31 MAC 2019 4 AMIRUL DANIAL BIN ABDUL RAHIM TOP 14 / 64

KEJOHANAN KEBANGSAAN -
CHAMPION OF CHAMPIONS 1 AMIRUL DANIAL BIN ABDUL RAHIM TOP 12 / 24

2 FATIN NURRAWIAH BINTI SHAMSUDIN TOP 10 / 19

3 KEBANGSAAN
ARENA LAWN BOWLS, TERENGGANU

14-17 APRIL 2019

1 MUHAMMAD FIKRI BIN MOHAMED HASHIM KETIGA
KEJOHANAN SINGLES 2 IRFAN BIN ABD JALEL PENYERTAAN
TERTUTUP JOHOR
3 NURIN IZZATI BINTI HASZELY JOHAN
4 NEGERI
ARENA LAWN BOWLS JOHOR, KBS 4 NUR AUNI BINTI RUSTAM NAIB JOHAN
LARKIN 5 FATIN NURRAWIAH BINTI SHAMSUDIN KETIGA
21-22 JUN 2019
1 AMIRUL DANIAL BIN ABDUL RAHIM 20 / 70

KEJOHANAN SINGLES 2 MUHAMMAD AZRIQ BIN HASZELY 12 / 70

TERBUKA KEBANGSAAN 3 MUHAMMAD ALIF HAKIMI BIN SHAHIDEE 32 / 70
5 KEBANGSAAN 4 FATIN NURRAWIAH BINTI SHAMSUDIN PUSINGAN AWAL

BUKIT KIARA LAWN BOWLS 5 NUR AUNI BINTI RUSTAM PUSINGAN AWAL
COMPLEX, KUALA LUMPUR 6 NURIN IZZATI BINTI HASZELY 20 / 39
4-7 JULAI 2019 7 MUHAMMAD FIKRI BIN MOHAMED HASHIM 31 / 70
PENCAPAIAN PEMAIN LAWN BOWLS SSTMI DALAM
KEJOHANAN YANG DISERTAI SEPANJANG TAHUN 2019 SSTMI
SCHOOL FOR CHAMPIONS

KEPUTUSAN RASMI
STATUS LATIHAN /
BIL NAMA KEJOHANAN PINGAT /
KEJOHANAN BIL NAMA PEMAIN
PENCAPAIAN
1 MUHAMMAD AZRIQ BIN HASZELY JOHAN
Lion City Cup International
Lawn Bowls Championship 2 MUHAMMAD ALIF HAKIMI BIN SHAHIDEE JOHAN
2019 3 FATIN NURRAWIAH BINTI SHAMSUDIN JOHAN
6 ANTARABANGSA
4 NUR AUNI BINTI RUSTAM JOHAN
Kallang Lawn Bowls Green & Tanglin
Club Lawn Bowls Green, Singapore

18 - 21 JULAI 2019
 SSTMI Lawn Bowls Team Fitness and Training Schedule 2020
Time Monday Tuesday Wednesday Thursday Friday Saturday Sunday
MORNING

0630 AM SKILLS DRILL - SKILLS DRILL - ** PHYSICAL

** SSTMI PHYSICAL FITNESS PHYSICAL FITNESS
SSTMI LAWN BOWLS SSTMI LAWN BOWLS FITNESS TRAINING
GREEN ASSEMBLY TRAINING - DSG GREEN - DSG **ACTIVE TRAINING - DSG
0800 AM
REST
0900 AM SCHOOL SCHOOL
EVENING

1630 PM PRACTICAL SESSION - PRACTICAL SESSION - PRACTICAL SESSION - PRACTICAL SESSION -

SIMULATION - SSTMI SIMULATION - SSTMI SIMULATION - SSTMI SIMULATION - SSTMI
**ACTIVE **ACTIVE PRACTICAL SESSION -
SIMULATION - SSTMI
LAWN BOWLS GREEN LAWN BOWLS GREEN LAWN BOWLS GREEN LAWN BOWLS GREEN REST REST LAWN BOWLS GREEN
1830 PM

** subject to change base on competition and any school program

EVENT / SPORT : LAWN BOWLS LAWN BOWLS TEAM
COACH : 2020 PERIODIZATION PLAN
ATHLETES NAME TRAINING OBJECTIVES
PERFORMANCE PHYSICAL PREPARATIONS TECHNICAL PREPARATIONS TACTICAL PREPARATIONS
PSYCHOLOGICAL PREPARATIONS
1. ETR - SEMI FINAL 1. PREPARATORY POSITIONING = 1. HEAD READING 1. GOAL SETTING
Improve Cardiorespiratory Endurance, Muscle Endurance, Flexibility,
KEJOHANAN KPM USIM OPEN PAIRS 2. GRIPS = 2. % WASTING BOWLS / % GOOD BOWLS 2. RELAXATION
Balance and Coordination, Core Strength
2. TARGET QUARTER FINAL 3. STANCE = 3. ATTACKING OR RUNNING SHOT 3. +VE SELF TALK
KEJOHANAN AMBANG 2019 - LABUAN 1. BEEP TEST = LEVEL Men 4. PLANK 4. DELIVERY MOVEMENT = 4 MEASURING SHOT 4. IMAGERY - PRACTICE IN MIND ( PIM )
3. TARGET SEMI FINAL = LEVEL Women = ( Men ) 5. FOLLOW THROUGH & RECOVERY = 5. COUNTING MARGIN 5. CONCENTRATION
KEJOHANAN PRA SUKMA 2020 2. 1 MINUTES PUSH UP = ( Women ) 6. 20 20 SKILLS TEST 6. PLACING BOWLS 6. TEAM WORK
4. ETR - CLASSIC OPEN TRIPLES = Men = Women 5. SIT AND REACH = M & W = FH = BH = 7. CUT LOSS. 7. BREATHING TECHNIQUE.
SEMI FINAL 3. 1 MINUTES CURLS UP 6. STORK STAND BALANCE TEST = 7. TARGET MAT TEST : 8. BACK BOWLS & T MARK. 8. SIMULATION GAMES
= Men = Women MEN / WOMEN = LEFT LEG = a. SHORT DISTANCE - M / SD = ( ) 9. GIVE 1 TAKE 2 OR MORE 9. COPE WITH PRESSURE SITUATIONS
MEN / WOMEN = RIGHT LEG = b. MEDIUM DISTANCE - M / SD = ( ) 10. DURATION OF GAME = 2 H 15 M 10. GAME PLAN
c. LONG DISTANCE - M / SD = ( ) 11. SEGMENTATION SCORE CARD 11. PRE COMPETITION ROUTINE

MESO - PHASE SPP 1 PC1 CT GPP 1 SPP 2 PC2 CT GPP 2 SPP 2 PC2 CT GPP 3 SPP 3
MICROCYLE 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 52 53 54
MONTHS JANUARY 2020 FEBRUARY 2020 MARCH 2020 APRIL 2020 MAY 2020 JUNE 2020 JULY 2020 AUGUST 2020 SEPTEMBER 2020 OCTOBER 2020 NOVEMBER 2020 DISEMBER 2020
MONDAY 30 6 13 20 27 3 10 17 24 2 9 16 23 30 6 13 20 27 4 11 18 25 1 8 15 22 29 6 13 20 27 3 10 17 24 31 7 14 21 28 5 12 19 26 2 9 16 23 30 7 14 21 28
DAYS /
DATES

TUESDAY 31 7 14 21 28 4 11 18 25 3 10 17 24 31 7 14 21 28 5 12 19 26 2 9 16 23 30 7 14 21 28 4 11 18 25 1 8 15 22 29 6 13 20 27 3 10 17 24 1 8 15 22 29
WEDNESDAY 1 8 15 22 29 5 12 19 26 4 11 18 25 1 8 15 22 29 6 13 20 27 3 10 17 24 1 8 15 22 29 5 12 19 26 2 9 16 23 30 7 14 21 28 4 11 18 25 2 9 16 23 30
THURSDAY 2 9 16 23 30 6 13 20 27 5 12 19 26 2 9 16 23 30 7 14 21 28 4 11 18 25 2 9 16 23 30 6 13 20 27 3 10 17 24 1 8 15 22 29 5 12 19 26 3 10 17 24 31
FRIDAY 3 10 17 24 31 7 14 21 28 6 13 20 27 3 10 17 24 1 8 15 22 29 5 12 19 26 3 10 17 24 31 7 14 21 28 4 11 18 25 2 9 16 23 30 6 13 20 27 4 11 18 25
SATURDAY 4 11 18 25 1 8 15 22 29 7 14 21 28 4 11 18 25 2 9 16 23 30 6 13 20 27 4 11 18 25 1 8 15 22 29 5 12 19 26 3 10 17 24 31 7 14 21 28 5 12 19 26
SUNDAY 5 12 19 26 2 9 16 23 1 8 15 22 29 5 12 19 26 3 10 17 24 31 7 14 21 28 5 12 19 26 2 9 16 23 30 6 13 20 27 4 11 18 25 1 8 15 22 29 6 13 20 27
PEAKING 2 2
KEUTAMAAN KEJOHANAN 2 2
LIST OF COMPETITIONS

DOMESTICS ( D ) D D
INTERNATIONAL ( I )
CONFIRM ( C ) / EXPECT ( E ) C C
NATIONAL COMPETITION
CHAMPION OF CHAMPIONS X
KEJOHANAN U12 & U18 KEBANGSAAN X
CHAMPION OF CHAMPIONS JOHOR X

INTERNATIONAL COMPETITION

TRAINING CAMP 1
CAMPS TRAINING CAMP 2
TRAINING CAMP 3
PHYSICAL TEST
TEST

TECHNICAL TEST
SKILL TEST
REHAB / FISIO

ENERGY SYSTEM MAINTAIN AEROBIC CARDIO

PHYSICAL
TRAINING

MUSCLE SYSTEM TECHNIQUE ENDURANCE MAINTAIN HYPERTROPHY STRENGTH MAINTAIN HYPERTROPHY STRENGTH MAINTAIN MAINTAIN HYPERTROPHY STRENGTH MAINTAIN

BALANCE OF BOTH BALANCE OF BOTH

BALANCE LEG
MAINTAIN SPECIFIC BALANCE SPECIFIC BALANCE WITH BOWLS DELIVERY MAINTAIN MAINTAIN SPECIFIC BALANCE LEG
MAINTAIN

FLEXIBILITY IMPROVE FLEXIBILITY MAINTAIN IMPROVE FLEXIBILITY MAINTAIN IMPROVE FLEXIBILITY MAINTAIN MAINTAIN IMPROVE FLEXIBILITY MAINTAIN MAINTAIN

Theory class, basic principle of lawn bowls, 85% bowls delivery close to the jack. more 90% release bowls correct to the aimming line , 90% Bowlers able to delivery bowls 95% Preparation of equipment, use new equipment on Analysis of
TECHNICAL TRAINING EMPHASIS recognizing basic skills that important in lawn body posture, 90% controlling weight base on distance simulated Green Surface, addapt with new bowls, MAINTAIN
EMPHASIS

chance to win a games end by ends accurate close to the jack performance
bowls = short /medium /long. colour and bowls character - angle bowls

TACTICAL TRAINING EMPHASIS
Strategy to get more ups / reduce down and bowlers must deliver bowls consistently close to the
Recognizing characteristic of green speed, green
jack. ( Fours = 2 bowls each ), ( Triples = 2 bowls Bowlers able to play in 80% short 80% more simulation on actual situation game base on Analysis of
surface, type of bowls, events - sin/pai/tri/fou/mxpai, how to defence or attack the head base on events, duration, time and bowlers position, MAINTAIN
time, 18 ends situations each) , ( Pairs = 3 Bowls Each ) , medium 80% long distance different speed of green and surface performance
( Single = 4 bowls Each )

PSYCHOLOGY EMPHASIS
Goal setting / Mental Plan / Game Plan /
Imagery(PIM), Anxiety, Pressure, Focusing, Self
Mental focus for improving accuracy bowlers can cope and addapt quickly with Bowlers can cope and addapt quickly able to cope with pressure / anxiety / team
MAINTAIN
Drew up new
Talk, Confident level (aiming system), sport psychology any pressure situations = 80% with any pressure situations = 80% work / mental rehaersal / breathing technique plan
20% 20% 20% 20% 20% 15% 15% 10% 10% 30% 30% 30%
PERCENTA

PHYSICAL
ASPECT

TECHNICAL 20% 20% 15% 15% 15% 10% 10% 10% 10% 30% 30% 30%
GE

TACTICAL 20% 20% 15% 15% 15% 10% 10% 10% 10% 20% 20% 20%
PSYCHOLOGY 40% 40% 50% 50% 50% 65% 65% 70% 70% 20% 20% 20%
 SSTMI LAWN BOWLS TEAM
SSTMI
SCHOOL FOR SPORTS CALENDAR 2020
CHAMPIONS

DATE EVENT - AS 10 JAN 2020 VENUE

1 JAN NEW YEAR 2020
15-18 JAN NATIONAL COACHING COURSE LEVEL I KOTA KINABALU, SABAH
JAN
23-27 JAN CHINESE NEW YEAR HOLIDAY
28 January, 2020 CLASSIC TRIPLES - PIALA PRESIDEN KOMPLEKS SUKAN NASIONAL BUKIT KIARA
2 February, 2020 CLASSIC TRIPLES - PIALA PRESIDEN KOMPLEKS SUKAN NASIONAL BUKIT KIARA
13 > 16 NATIONAL CHAMPION OF CHAMPIONS KOMPLEKS SUKAN NASIONAL BUKIT KIARA
18 > 23 NATIONAL UNDER 25 SINGLE & MIXED PAIRS GONG BADAK ARENA, KUALA NERUS, TERENGGANU
FEB
26 FEB > 1 MAC PIALA MENTERI WILAYAH MIXED FOURS KOMPLEKS SUKAN NASIONAL BUKIT KIARA
8 CUTI THAIPUSAM

6-8 TAMING SARI TRIPLES OPEN ARENA LAWN BOWLS IPOH PERAK
13-21 CUTI SEKOLAH PERTENGAHAN PENGGAL 1
16 - 18 UMPIRE COURSE LEVEL 1, 2020 MOE UMT, TERENGGANU
TERENGGANU INTERNATIONAL OPEN TRIPLES GONG BADAK ARENA, KUALA NERUS,
18 - 22 (YANG BERHORMAT'S CUP) TERENGGANU
MAC
22 MAC CUTI ISRAK DAN MIKRAJ
23 MAC CUTI HARI KEPUTERAAN SULTAN JOHOR
26 - 29 NATIONAL SINGLES - TBC KOMPLEKS SUKAN NASIONAL BUKIT KIARA
29 MESYUARAT AGONG PLBM AVILLION LEGACY HOTEL MELAKA - TBC

2-6 KARNIVAL MAKSAK - LAWN BOWLS JOHOR **

7- 12 NATIONAL PAIRS & TRIPLES SEREMBAN 2 N.SEMBILAN
16 - 19 PRE SUKMA - INVITATION ARENA EMAS, TAMAN IMPIAN EMAS, SKUDAI, JB
17 - 22 APRIL ASIAN LAWN BOWLS CHAMPIONSHIP 2020 CHINA
20 - 24 WORLD INDOOR CHAMPIONSHIP 2020 BRISTOL INDOOR BOWLS CLUB,ENGLAND
24/4 - 25/5 RAMADAN

24 - 30 WORLD BOWLS CHAMPIONSHIP GOLD COAST, AUSTRALIA

20 - 25 HARI RAYA AIDIL FITRI
MAY
20 MAY - 6 JUN CUTI SEKOLAH PERTENGAHAN TAHUN

01 - 07 WORLD BOWLS CHAMPIONSHIP GOLD COAST, AUSTRALIA

5-7 TOH PUAN SAGIYAH WOMEN TRIPLES OPEN ARENA LAWN BOWLS IPOH PERAK
10 - 14 U12 & U18 INTER SCHOOL NATIONAL TOURNAMENT ARENA LAWN BOWLS IPOH PERAK
JUN
16 - 20 INTERNATIONAL MAHSURI CUP 2020 KOMPLEKS SUKAN LADA LANGKAWI
21 - 26 NATIONAL COACHING COURSE LEVEL II GONG BADAK ARENA, KUALA NERUS, TERENGGANU

9 - 19 SUKMA JOHOR 2020 ARENA EMAS, TAMAN IMPIAN EMAS, SKUDAI, JB

24 JUL - 1 AUG JUL CUTI SEKOLAH PERTENGAHAN PENGGAL 2
31 HARI RAYA AIDIL ADHA
20 - 23 P. RAMLEE CUP ARENA LAWN BOWLS SARAWAK
AUG
26 - 30 KL INTERNATIONAL OPEN FOURS CHAMPIONSHIP KOMPLEKS SUKAN NASIONAL BUKIT KIARA
3-6 PIALA HANG TUAH SEREMBAN 2, NEGERI SEMBILAN
9 HARI KEPUTERAAN SPB YDP AGONG
9-13 PERAK CHIEF MINISTERS CHALLENGE TROPHY OPEN ARENA LAWN BOWLS IPOH PERAK
10 - 13 KINABALU BORNEO OPEN TRIPLES CHAMPIONSHIP KOTA KINABALU, SABAH
14 - 16 SEP LABUAN MIXED PAIRS HARI MALAYSIA ARENA LAWN BOWLS ANTARABANGSA WP LABUAN

16 MALAYSIA DAY
17 - 21 TERENGGANU OPEN FOURS 2020 GONG BADAK ARENA, KUALA NERUS, TERENGGANU
24 - 27 SEPANG PERDANA OPEN FOURS INVITATION SEPANG, SELANGOR

22 - 25 OCT NATIONAL FOURS KANGAR, PERLIS

26/10 - 1/11 WORLD SINGLES CHAMPION OF CHAMPIONS ADELAIDE BOWLING CLUB.S.ASUTRALIA

12 - 16 TERENGGANU VETERAN MIXED TEAM HERITAGE CUP 2020 GONG BADAK ARENA, KUALA NERUS, TERENGGANU
26 - 28 NOV SILVER TROPHY CHALLENGE TEAM EVENT ARENA LAWN BOWLS IPOH PERAK

20 NOV - 31 DIS CUTI SEKOLAH AKHIR TAHUN

DEC
 DEC
31/1 - 3 JAN 2021 LABUAN AMBANG 2021 OPEN FOURS ARENA LAWN BOWLS ANTARABANGSA WP LABUAN
TRAINING OBJECTIVES 2020 - 2021
LAWN BOWLS

TRAINING JAN - FEB -

TRAINING OBJECTIVES
JULAI- AUG OKT - NOV- JAN - FEB -
APRIL - MEI -
TEST
FACTOR MAC JUN -SEP DIS MAC
2020 2020 2020 2020 2021
AEROBIC 1 BEEP TEST
CARDIO

1 1 MIN CURLS UP
MUSCLE
STRENGTH
1 1 MIN PUSH UP
PHYSICAL

CORE 1 PLANK
STRENGHT

BALANCE 1 STORK TEST

FLEXIBILITY 1 SIT AND REACH

PREPARATORY
1
POSITIONING
TECHNICAL

GRIPS 1

STANCE POSITION 1

DELIVERY
1JOHOR BOWLERS
MOVEMENT
INDIVIDUAL
FOLLOW THROUGH ASSESMENT -
1 Check List of Bowling
& RECOVERY
Technique Before /
During / After
20 20 TEST SKILLS 1 Training / Game
TARGET MAT TEST
( SHORT 1
DISTANCE )
TARGET MAT TEST
( MEDIUM 1
DISTANCE )
TARGET MAT TEST
( LONG 1
DISTANCE )

HEAD READING 1

ATTACK / DEFEND 1

PERCENTAGE OF
1
SHOT

SHORT JOHOR BOWLERS

TACTICAL

1
DISTANCE TEAM / INDIVIDUAL
ASSESMENT -
MEDIUM Check List of Bowling
1 Tactical during
DISTANCE
Training / Game
LONG 1
DISTANCE

COUNTING
1
MARGIN
TRAINING OBJECTIVES 2020 - 2021
LAWN BOWLS

TRAINING JAN - FEB -

TRAINING OBJECTIVES
JULAI- AUG OKT - NOV- JAN - FEB -
APRIL - MEI -
TEST
FACTOR MAC JUN -SEP DIS MAC
2020 2020 2020 2020 2021
1
IMAGERY LINE CHECK LIST
COGNITIVE / PSYCHOLOGY

RELAXATION 1

COPE WITH
1
PRESSURE JOHOR BOWLERS
TEAM / INDIVIDUAL
ASSESMENT -
Psychology Check
List / Questionaire /
Observation before /
BREATHING during / after
1
TECHNIQUE. Training and Game

CONCENTRATION 1
 TRAINING ATTENDANCE
SSTMI LAWN BOWLS ATHLETES 2020
ATHLETES : 12 ATHLETES ( 7 MEN , 5 WOMEN ) EVENTS: ALL EVENTS
PROGRAM : CHAMPION OF CHAMPION JOHOR ( 25-26 JAN 2020 ) COACHES: MADEHI BIN RAMLEE
SSTMI
SCHOOL FOR
CLASSIC OPEN TRIPLES ( 30 JAN - 2 FEB 2020 )
NATIONAL COACHING LEVEL 1 ( 15-19 JAN 2020 )
23-27 JAN 2020 - CNY

CHAMPIONS

MONTH JANUARI 2020 TRAINING

DAYS WED THU FRI SAT SUN MON TUE WED THU FRI SAT SUN MON TUE WED THU FRI SAT SUN MON TUE WED THU FRI SAT SUN MON TUE WED THU FRI
SESSIONS
NO NAME G EVENT 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31
MOHD ISKANDAR AM X X R R X X A X X R R X X A X BT R R R R R
1 ZULKARNAIN BIN M ALL EVENT
SUKARDI PM X X R R X X X X X R R X X X X X R R R R R
MUHAMMAD AZRIQ BIN
AM X X R R X X A X X R R X X A X BT R R R R R
2 HASZELY
M ALL EVENT
PM X X R R X X X X X R R X X X X X R R R R R
MUHAMMAD ALIF
AM X X R R X X A X X R R X X A X BT R R R R R
3 HAKIMI BIN SHAHIDEE
M ALL EVENT
PM X X R R X X X X X R R X X X X X R R R R R
MUHAMMAD FIKRI BIN
AM X X R R X X A X X R R X X A X BT R R R R R
4 MOHAMED HASHIM
M ALL EVENT
PM X X R R X X X X X R R X X X X X R R R R R
AM X X R R X X A X X R R X X A X BT R R R R R
5 IRFAN ABD JALEL M ALL EVENT
PM X X R R X X X X X R R X X X X X R R R R R
HANIZ NUR HAKIM BIN
AM X X R R X X A X X R R X X A X BT R R R R R
6 MOHAMAD HELMI
M ALL EVENT
PM X X R R X X X X X R R X X X X X R R R R R
AMIRUL DANIAL BIN
AM X X R R X X A X X R R X X A X BT R R R R R
7 ABDUL RAHIM
M ALL EVENT
PM X X R R X X X X X R R X X X X X R R R R R
 TRAINING ATTENDANCE
SSTMI LAWN BOWLS ATHLETES 2020
ATHLETES : 12 ATHLETES ( 7 MEN , 5 WOMEN ) EVENTS: ALL EVENTS
PROGRAM : CHAMPION OF CHAMPION JOHOR ( 25-26 JAN 2020 ) COACHES: MADEHI BIN RAMLEE
SSTMI
SCHOOL FOR
CLASSIC OPEN TRIPLES ( 30 JAN - 2 FEB 2020 )
NATIONAL COACHING LEVEL 1 ( 15-19 JAN 2020 )
23-27 JAN 2020 - CNY

CHAMPIONS

MONTH JANUARI 2020 TRAINING

DAYS WED THU FRI SAT SUN MON TUE WED THU FRI SAT SUN MON TUE WED THU FRI SAT SUN MON TUE WED THU FRI SAT SUN MON TUE WED THU FRI
SESSIONS
NO NAME G EVENT 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31
FATIN NURRAWIAH
AM X X R R X X A X X R R X X A X BT R R R R R
8 BINTI SHAMSUDIN
M ALL EVENT
PM X X R R X X X X X R R X X X X X R R R R R
AM X X R R X X A X X R R X X A X BT R R R R R
9 NUR AUNI BIN RUSTAM M ALL EVENT
PM X X R R X X X X X R R X X X X X R R R R R
NUR AFIQAH BINTI
AM X X R R X X A X X R R X X A X BT R R R R R
10 SAADAN
W ALL EVENT
PM X X R R X X X X X R R X X X X X R R R R R
NUR AISYAH BINTI
AM X X R R X X A X X R R X X A X BT R R R R R
11 JASMIN
W ALL EVENT
PM X X R R X X X X X R R X X X X X R R R R R
NURIN IZZATI BINTI
AM X X R R X X A X X R R X X A X BT R R R R R
12 HASZELY
W ALL EVENT
PM X X R R X X X X X R R X X X X X R R R R R

LEGENDS : E EXAM X TRAINING O ABSENT R REST S SICK CA CAMPS RE REHABILITATION C COMPETITION P/SPUBLIC/SCH HOLIDAYS

A ASSEMBELLYOXABSENT WITH PERMISSIONBT BLEEP TEST M MORNING CLASS F FASTING MONTH ECEVENING CLASSBS BACK TO SCHOOL
 TRAINING ATTENDANCE
LAWN BOWLS ATHLETES 2020
ATHLETES : 12 ATHLETES ( 7 MEN , 5 WOMEN ) EVENTS: ALL EVENTS
PROGRAM : CHAMPION OF CHAMPION JOHOR ( 25-26 JAN 2020 ) COACHES: MADEHI BIN RAMLEE
CLASSIC OPEN TRIPLES ( 30 JAN - 2 FEB 2020 ) 23-27 JAN 2020 - CNY
NATIONAL COACHING LEVEL 1 ( 15-19 JAN 2020 )

MONTH JANUARI 2020 TRAINING

DAYS WED THU FRI SAT SUN MON TUE WED THU FRI SAT SUN MON TUE WED THU FRI SAT SUN MON TUE WED THU FRI SAT SUN MON TUE WED THU FRI
SESSIONS
NO NAME G EVENT 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31
AM
1 M ALL EVENT
PM

AM
2 M ALL EVENT
PM

AM
3 M ALL EVENT
PM

AM
4 M ALL EVENT
PM

AM
5 M ALL EVENT
PM

AM
6 M ALL EVENT
PM

AM
7 M ALL EVENT
PM
 TRAINING ATTENDANCE
LAWN BOWLS ATHLETES 2020
ATHLETES : 12 ATHLETES ( 7 MEN , 5 WOMEN ) EVENTS: ALL EVENTS
PROGRAM : CHAMPION OF CHAMPION JOHOR ( 25-26 JAN 2020 ) COACHES: MADEHI BIN RAMLEE
CLASSIC OPEN TRIPLES ( 30 JAN - 2 FEB 2020 ) 23-27 JAN 2020 - CNY
NATIONAL COACHING LEVEL 1 ( 15-19 JAN 2020 )

MONTH JANUARI 2020 TRAINING

DAYS WED THU FRI SAT SUN MON TUE WED THU FRI SAT SUN MON TUE WED THU FRI SAT SUN MON TUE WED THU FRI SAT SUN MON TUE WED THU FRI
SESSIONS
NO NAME G EVENT 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31
AM
8 M ALL EVENT
PM

AM
9 M ALL EVENT
PM

AM
10 W ALL EVENT
PM

AM
11 W ALL EVENT
PM

AM
12 W ALL EVENT
PM

LEGENDS : E EXAM X TRAINING O ABSENT R REST S SICK CA CAMPS RE REHABILITATION C COMPETITION P/SPUBLIC/SCH HOLIDAYS

A ASSEMBELLYOXABSENT WITH PERMISSIONBT BLEEP TEST M MORNING CLASS F FASTING MONTH ECEVENING CLASSBS BACK TO SCHOOL
EVENT / SPORT : LAWN BOWLS SSTMI LAWN BOWLS TEAM
COACH : MADEHI BIN RAMLEE 2019-2020 PERIODIZATION PLAN
ATHLETES NAME TRAINING OBJECTIVES
PERFORMANCE PHYSICAL PREPARATIONS TECHNICAL PREPARATIONS TACTICAL PREPARATIONSPSYCHOLOGICAL PREPARATIONS
1. ETR - SEMI FINAL 1. PREPARATORY POSITIONING = 35 / 40 1. HEAD READING 1. GOAL SETTING
MUHAMMAD FIKRI BIN MOHAMED HASIM Improve Cardiorespiratory Endurance, Muscle Endurance, Flexibility,
KEJOHANAN KPM USIM OPEN PAIRS 2. GRIPS = 35 / 40 2. % WASTING BOWLS / % GOOD BOWLS 2. RELAXATION
Balance and Coordination, Core Strength
2. TARGET QUARTER FINAL 3. STANCE = 70 / 80 3. ATTACKING OR RUNNING SHOT 3. +VE SELF TALK
AMIRUL DANIAL BIN ABDUL RAHIM
KEJOHANAN AMBANG 2019 - LABUAN 1. BEEP TEST = LEVEL 10 / > 10 Men 4. PLANK 4. DELIVERY MOVEMENT = 130/140 4 MEASURING SHOT 4. IMAGERY - PRACTICE IN MIND ( PIM )
3. TARGET SEMI FINAL = LEVEL 8 / > 8 Women = 3 MIN / > 3 MIN ( Men ) 5. FOLLOW THROUGH & RECOVERY = 35/40 5. COUNTING MARGIN 5. CONCENTRATION
AKMAL DARWISY BIN ABDUL RAHIM
KEJOHANAN PRA SUKMA 2020 2. 1 MINUTES PUSH UP = 2 MIN 30 SEC / > 2 MIN 30 SEC ( Women ) 6. 20 20 SKILLS TEST 6. PLACING BOWLS 6. TEAM WORK
4. ETR - CLASSIC OPEN TRIPLES = 40 / > 40 Men = 30 / > 30 Women 5. SIT AND REACH = M & W = 28 / >28 CM FH = 60-79 /100 BH = 60-79 /100 7. CUT LOSS. 7. BREATHING TECHNIQUE.
FATIN NURRAWIAH BINTI SHAMSUDIN
SEMI FINAL 3. 1 MINUTES CURLS UP 6. STORK STAND BALANCE TEST = 7. TARGET MAT TEST : 8. BACK BOWLS & T MARK. 8. SIMULATION GAMES
= 40 / > 40 Men = 30 / > 30 Women MEN / WOMEN = LEFT LEG = 35 / > 35 SEC a. SHORT DISTANCE - 23 M / SD = ( 80 - 100 / 100 ) 9. GIVE 1 TAKE 2 OR MORE 9. COPE WITH PRESSURE SITUATIONS
NUR AUNI BINTI RUSTAM
MEN / WOMEN = RIGHT LEG = 35 / > 35 SEC b. MEDIUM DISTANCE - 30 M / SD = ( 80-100 / 100 ) 10. DURATION OF GAME = 2 H 15 M 10. GAME PLAN
c. LONG DISTANCE - 36 M / SD = ( 80 - 100 / 100 ) 11. SEGMENTATION SCORE CARD 11. PRE COMPETITION ROUTINE
PC PRE COMP
PHASE GPP1 SPP1 PC1 C1 T SPP2 C2 SPP3
2 C3 T GPP2 SPP4
3 C4 T SPP5 PC 4 C5 T GPP3
MICROCYLE 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 52 53
MONTHS NOVEMBER 2019 DECEMBER 2019 JANUARY 2020 FEBRUARY 2020 MARCH 2020 APRIL 2020 MAY 2020 JUNE 2020 JULY 2020 AUGUST 2020 SEPTEMBER 2020 OCTOBER 2020
MONDAY 28 4 11 18 25 2 9 16 23 30 6 13 20 27 3 10 17 24 2 9 16 23 30 6 13 20 27 4 11 18 25 1 8 15 22 29 6 13 20 27 3 10 17 24 31 7 14 21 28 5 12 19 26
DAYS /
DATES

TUESDAY 29 5 12 19 26 310 17 24 31 7 14 21 28 4 11 18 25 3 10 17 24 31 7 14 21 28 5 12 19 26 2 9 16 23 30 7 14 21 28 4 11 18 25 1 8 15 22 29 6 13 20 27
WEDNESDAY 30 6 13 20 27 411 18 25 1 8 15 22 29 5 12 19 26 4 11 18 25 1 8 15 22 29 6 13 20 27 3 10 17 24 1 8 15 22 29 5 12 19 26 2 9 16 23 30 7 14 21 28
THURSDAY 31 7 14 21 28 512 19 26 2 9 16 23 30 6 13 20 27 5 12 19 26 2 9 16 23 30 7 14 21 28 4 11 18 25 2 9 16 23 30 6 13 20 27 3 10 17 24 1 8 15 22 29
FRIDAY 1 8 15 22 29 613 20 27 3 10 17 24 31 7 14 21 28 6 13 20 27 3 10 17 24 1 8 15 22 29 5 12 19 26 3 10 17 24 31 7 14 21 28 4 11 18 25 2 9 16 23 30
SATURDAY 2 9 16 23 30 714 21 28 4 11 18 25 1 8 15 22 29 7 14 21 28 4 11 18 25 2 9 16 23 30 6 13 20 27 4 11 18 25 1 8 15 22 29 5 12 19 26 3 10 17 24 31
SUNDAY 3 10 17 24 1 8 15 22 29 5 12 19 26 2 9 16 23 1 8 15 22 29 5 12 19 26 3 10 17 24 31 7 14 21 28 5 12 19 26 2 9 16 23 30 6 13 20 27 4 11 18 25
PEAKING 1 1 1 1 1 1 1 2 2 2 2 3 3
KEUTAMAAN KEJOHANAN 3 3 3 3 3 3 3 2 2 2 2 1 1
LIST OF COMPETITIONS

DOMESTICS ( D ) D D D D D D D D D D
INTERNATIONAL ( I ) I I I
CONFIRM ( C ) / EXPECT ( E ) C C C C C C C C C E E C C
NATIONAL COMPETITION
LATIHAN DAN UJIAN PERLAWANAN X
LATIHAN DAN UJIAN PERLAWANAN
LATIHAN DAN UJIAN PERLAWANAN
BULAN
CLASSIC TRIPLES 2020
CHAMPION OF CHAMPIONS
X X PUASA /
PRA SUKMA XX JOHOR
KEJOHANAN BAWAH 18 TAHUN X X
RAMADHAN
SIMULASI GAME SEBENAR X X

SUKMA JOHOR XX X X
INTERNATIONAL COMPETITION
HONG KONG CLASSIC X X X
AMBANG LABUAN 2021 X X
MAHSURI MIXED PAIRS INTERNATIONAL

TRAINING CAMP 1
CAMPS TRAINING CAMP 2 X X
TRAINING CAMP 3 X X X X X X
PHYSICAL TEST X X X
TEST

TECHNICAL TEST X X X
SKILL TEST X X X
REHAB / FISIO X X X
MAINTAIN AEROBIC CARDIO
PHYSICAL

ENERGY SYSTEM
TRAINING

MUSCLE SYSTEM TECHNIQUE ENDURANCE MAINTAIN HYPERTROPHY STRENGTH MAINTAIN HYPERTROPHY STRENGTH MAINTAIN MAINTAIN HYPERTROPHY STRENGTH MAINTAIN
BALANCE OF BOTH BALANCE OF BOTH
BALANCE LEG
MAINTAIN SPECIFIC BALANCE SPECIFIC BALANCE WITH BOWLS DELIVERY MAINTAIN MAINTAIN SPECIFIC BALANCE LEG
MAINTAIN

FLEXIBILITY IMPROVE FLEXIBILITY MAINTAIN IMPROVE FLEXIBILITY MAINTAIN IMPROVE FLEXIBILITY MAINTAIN MAINTAIN IMPROVE FLEXIBILITY MAINTAIN MAINTAIN

Theory class, basic principle of lawn bowls, 90% release bowls correct to the aimming line , Preparation of equipment, use new equipment on Analysis of
85% bowls delivery close to the jack. Bowlers able to delivery bowls 95%
TECHNICAL TRAINING EMPHASIS recognizing basic skills that important in lawn more chance to win a games end by ends 90% body posture, 90% controlling weight base on simulated Green Surface, addapt with new bowls, MAINTAIN
EMPHASIS

bowls
Recognizing characteristic of green speed, green
TACTICAL TRAINING EMPHASIS surface, type of bowls, events -
sin/pai/tri/fou/mxpai, time, 18 ends
distance = short /medium /long. accurate close to the jack colour and bowls character - angle bowls performance
Strategy to get more ups / reduce down bowlers must deliver bowls consistently close to more simulation on actual situation game base on Analysis of
the jack. ( Fours = 2 bowls each ), ( Triples = 2 Bowlers able to play in 80% short 80%
and how to defence or attack the head events, duration, time and bowlers position, MAINTAIN
base on situations bowls each) , ( Pairs = 3 Bowls Each ) , medium 80% long distance different speed of green and surface performance
( Single = 4 bowls Each )

PSYCHOLOGY EMPHASIS
Goal setting / Mental Plan / Game Plan /
Imagery(PIM), Anxiety, Pressure, Focusing, Mental focus for improving accuracy bowlers can cope and addapt quickly with Bowlers can cope and addapt quickly with able to cope with pressure / anxiety / team
MAINTAIN
Drew up new
(aiming system), sport psychology any pressure situations = 80% any pressure situations = 80% work / mental rehaersal / breathing technique plan
Self Talk, Confident level

20% 20% 20% 20% 20% 15% 15% 10% 10% 30% 30% 30%
PERCENTA

PHYSICAL
ASPECT

TECHNICAL 20% 20% 15% 15% 15% 10% 10% 10% 10% 30% 30% 30%
GE

TACTICAL 20% 20% 15% 15% 15% 10% 10% 10% 10% 20% 20% 20%
PSYCHOLOGY 40% 40% 50% 50% 50% 65% 65% 70% 70% 20% 20% 20%
TRAINING OBJECTIVES 2019 - 2020
LAWN BOWLS

TRAINING JAN - FEB -

TRAINING OBJECTIVES
JULAI- AUG OKT - NOV- JAN - FEB -
APRIL - MEI -
TEST
FACTOR MAC JUN -SEP DIS MAC
2020 2020 2020 2020 2021
MEN MEN MEN MEN
= = LEVEL 7 / = =
AEROBIC 1 BEEP TEST LEVEL 5 / > 6 >8 LEVEL 9 / > 10 LEVEL 11 / > 12
WOMEN WOMEN WOMEN WOMEN
CARDIO = = =
= LEVEL 4 / > 5 LEVEL 6 / > 7 LEVEL 8 / > 9 LEVEL 10 / > 11
MEN = 25 / > 25 MEN = 30 / > 30 MEN = 35 / > 35 MEN = 35 / > 35
1 1 MIN CURLS UP
MUSCLE WOMEN = 15 / > 15 WOMEN = 20 / > 20 WOMEN = 25 / > 25 WOMEN = 25 / > 25
STRENGTH MEN = 20 / > 20 MEN = 25 / > 25 MEN = 30 / > 30 MEN = 30 / > 30
1 1 MIN PUSH UP
WOMEN = 10 / > 10 WOMEN = 15 / > 15 WOMEN = 20 / > 20 WOMEN = 20 / > 20
PHYSICAL

MEN MEN MEN MEN

= = =1 =1
CORE 1 PLANK 30 SEC 40 SEC MIN MIN
WOMEN WOMEN WOMEN WOMEN
STRENGHT
= 30 SEC = 40 SEC = 1 MIN = 1 MIN
MEN = MEN = MEN = MEN =
L= 20 / >20 SEC L= 25 / >25 SEC L= 30 / >30 SEC L= 35 / >35 SEC
R= 20 / >20 SEC R= 25 / >25 SEC R= 30 / >30 SEC R= 35 / >35 SEC
BALANCE 1 STORK TEST
WOMEN = WOMEN = WOMEN = W0MEN =
L= 20 / >20 SEC L= 25 / >25 SEC L= 30 / >30 SEC L= 35 / >35 SEC
R= 20 / >20 R= 25 / >25 R= 30 / >30 R= 35 / >35
MEN SEC MEN SEC MEN SEC MEN SEC

= 25 / > = 25 / > = 28 / > = 28 / >

FLEXIBILITY 1 SIT AND REACH WOMEN25 CM WOMEN25 CM WOMEN28 CM WOMEN28 CM
= = = =
25 / > 25 CM 25 / > 25 CM 28 / > 28 CM 28 / > 28 CM
PREPARATORY
POSITIONING
1 35 / 40 35 / 40 35 / 40 35 / 40

35 / 40 35 / 40 35 / 40 35 / 40
TECHNICAL

GRIPS 1

STANCE POSITION 1 70 / 80 70 / 80 70 / 80 70 / 80
DELIVERY
MOVEMENT
1JOHOR BOWLERS 130 / 140 130 / 140 130 / 140 130 / 140
INDIVIDUAL
FOLLOW THROUGH ASSESMENT -
& RECOVERY
1 Check List of Bowling 35 / 40 35 / 40 35 / 40 35 / 40
Technique Before / FH = 60-79/100 FH = 60-79/100 FH = 60-79/100 FH = 60-79/100
During / After
20 20 TEST SKILLS 1 Training / Game BH = BH = BH = BH =
FH =60-79/100
60-79/100 FH =60-79/100
60-79/100 FH =60-79/100
60-79/100 FH =60-79/100
80-100/100
TARGET MAT TEST
( SHORT 1
DISTANCE ) BH = BH = BH = BH =
FH =60-79/100
60-79/100 FH =60-79/100
60-79/100 FH =60-79/100
60-79/100 FH =80-100/100
80-100/100
TARGET MAT TEST
( MEDIUM 1
DISTANCE ) BH = BH = BH = BH =
FH =60-79/100
60-79/100 FH =60-79/100
60-79/100 FH =60-79/100
60-79/100 FH =80-100/100
80-100/100
TARGET MAT TEST
( LONG 1
DISTANCE ) BH = BH = BH = BH =
60-79/100 60-79/100 60-79/100 80-100/100
1-10 Likert Scale 1-10 Likert Scale 1-10 Likert Scale 1-10 Likert Scale
HEAD READING 1
= 8 /10 = 8 /10 = 8 /10 = 8 /10

1-10 Likert Scale 1-10 Likert Scale 1-10 Likert Scale 1-10 Likert Scale
ATTACK / DEFEND 1 = 8 /10 = 8 /10 = 8 /10 = 8 /10

PERCENTAGE OF 1-10 Likert Scale 1-10 Likert Scale 1-10 Likert Scale 1-10 Likert Scale
1
SHOT = 8 /10 = 8 /10 = 8 /10 = 8 /10

SHORT JOHOR BOWLERS

TACTICAL

Bowlers able to play in Bowlers able to play in Bowlers master to play in Bowlers master to play in
1
DISTANCE TEAM / INDIVIDUAL 80% short distance 85% short distance 85% short distance 90% short distance
ASSESMENT -
MEDIUM Check List of Bowling Bowlers able to play in Bowlers able to play in Bowlers master to play in Bowlers master to play in
1 Tactical during
DISTANCE 70% medium distance 80% medium distance 80% medium distance 90% medium distance
Training / Game
LONG 1
Bowlers able to play in Bowlers able to play in Bowlers master to play in Bowlers master to play in
DISTANCE 70% long distance 80% long distance 80% long distance 90% long distance

Target 6 or > than 6 Target 8 or > than 8 Target 10 or > than 10 Target 10 or > than 10
Shot Different / Shot Different / Shot Different / Shot Different /
COUNTING
1 Margin for Every Margin for Every Margin for Every Margin for Every
MARGIN Training and Training and Training and Training and
Competition Competition Competition Competition
TRAINING OBJECTIVES 2019 - 2020
LAWN BOWLS

TRAINING JAN - FEB -

TRAINING OBJECTIVES
JULAI- AUG OKT - NOV- JAN - FEB -
APRIL - MEI -
TEST
FACTOR MAC JUN -SEP DIS MAC
2020 2020 2020 2020 2021
1 FH = 50 / 60 FH = 50 / 60 FH = 55 / 60 FH = 55 / 60
IMAGERY LINE CHECK LIST
BH = 50 / 60 BH = 50 / 60 BH = 55 / 60 BH = 55 / 60
QUESTIONAIRE AND QUESTIONAIRE AND QUESTIONAIRE AND QUESTIONAIRE AND
PRACTICAL METHOD PRACTICAL METHOD PRACTICAL METHOD PRACTICAL METHOD

bowlers can use and do bowlers can use and do bowlers can use and do bowlers can use and do
COGNITIVE / PSYCHOLOGY

RELAXATION 1 RELAXATION quickly RELAXATION quickly RELAXATION quickly RELAXATION quickly

before / during training and before / during training and before / during training and before / during training and
game with any pressure game with any pressure game with any pressure game with any pressure
situations = 80% situations = 85% situations = 90% situations = 95%

QUESTIONAIRE AND QUESTIONAIRE AND QUESTIONAIRE AND QUESTIONAIRE AND

PRACTICAL METHOD PRACTICAL METHOD PRACTICAL METHOD PRACTICAL METHOD
COPE WITH
1 bowlers can COPE WITH bowlers can COPE WITH bowlers can COPE WITH bowlers can COPE WITH
PRESSURE JOHOR BOWLERS PRESSURE and addapt PRESSURE and addapt PRESSURE and addapt PRESSURE and addapt
TEAM / INDIVIDUAL quickly with any pressure quickly with any pressure quickly with any pressure quickly with any pressure
situations = 80% situations = 85% situations = 90% situations = 95%
ASSESMENT -
Psychology Check QUESTIONAIRE AND QUESTIONAIRE AND QUESTIONAIRE AND QUESTIONAIRE AND
PRACTICAL METHOD PRACTICAL METHOD PRACTICAL METHOD PRACTICAL METHOD
List / Questionaire /
Observation before / bowlers can use and do bowlers can use and do bowlers can use and do bowlers can use and do
BREATHING during / after BREATHING TECHNIQUE BREATHING TECHNIQUE BREATHING TECHNIQUE BREATHING TECHNIQUE
1
TECHNIQUE. Training and Game
quickly before / during / quickly before / during / quickly before / during / quickly before / during /
after do particular skill with after do particular skill with after do particular skill with after do particular skill with
any pressure situations any pressure situations any pressure situations any pressure situations
= = = =
80% 85% 90% 95%
QUESTIONAIRE AND QUESTIONAIRE AND QUESTIONAIRE AND QUESTIONAIRE AND
PRACTICAL METHOD PRACTICAL METHOD PRACTICAL METHOD PRACTICAL METHOD

bowlers can use and do bowlers can use and do bowlers can use and do bowlers can use and do
CONCENTRATION 1 CONCENTRATION before / CONCENTRATION before / CONCENTRATION before / CONCENTRATION before /
during / after do the during / after do the during / after do the during / after do the
particular skill with any particular skill with any particular skill with any particular skill with any
pressure situations pressure situations pressure situations pressure situations
= 80% = 85% = 90% = 95%
 SEKOLAH SUKAN TUNKU MAHKOTA ISMAIL
M53 & 1 LATIHAN HARIAN SUKAN BOLING PADANG
DAILY TRAINING PLAN FOR DISEMBER 2019 DAN JANUARY 2020
AHAD ISNIN SELASA RABU KHAMIS JUMAAT SABTU
29 DIS 30 DIS 31 DIS 1 JANUARY 2 JANUARY 3 JANUARY 4 JANUARY
SESI PAGI
0630 - 1800 0630 - 0800 0730 - 0830 0630 - 0800 0630 - 0800 0700 - 1100 0700 - 1100
OBJEKTIF OBJEKTIF OBJEKTIF
PERSIAPAN WARM UP & STRECHING WARM UP & STRECHING WARM UP & STRECHING
PENDAFTARAN KE
SEKOLAH TESTING 20 /20 SKILLS TEST 20 /20 SKILLS TEST

REHAT AKTIF KARDIO MEDIUM DISTANCE SHORT DISTANCE REHAT AKTIF REHAT AKTIF
FLEXIBIITY
CORE STABILITY PERHIMPUNAN
DRAW IN ON TAGRET DRAW IN ON TAGRET
MUSCULAR ENDURANCE HARIAN FACE FACE
PEGURUSAN DIRI COORDINATION PEGURUSAN DIRI PEGURUSAN DIRI
DI ASRAMA / BILIK BMI SCORE 1 POINTS SCORE 1 POINTS DI ASRAMA / BILIK DI ASRAMA / BILIK
MASING-MASING PSYCHOLOGY AND 2 POINTS AND 2 POINTS MASING-MASING MASING-MASING

COOLING DOWN COOLING DOWN COOLING DOWN

REFLEKSI LATIHAN REFLEKSI LATIHAN REFLEKSI LATIHAN

SESI PETANG
1630 - 1830 1630 - 1830 1630 - 1830 1630 - 1830 1630 - 1830 1200 - 1800 1200 - 1800
OBJEKTIF OBJEKTIF OBJEKTIF OBJEKTIF
WARM UP & STRECHING WARM UP & STRECHING WARM UP & STRECHING WARM UP & STRECHING

DELIVERY ASSESMENT DELIVERY ASSESMENT DELIVERY ASSESMENT DELIVERY ASSESMENT

STANCE STANCE STANCE STANCE
REHAT AKTIF GRIPS GRIPS GRIPS GRIPS REHAT AKTIF REHAT AKTIF
PENDULUM SWING PENDULUM SWING PENDULUM SWING PENDULUM SWING
BOWLS RELEASE BOWLS RELEASE BOWLS RELEASE BOWLS RELEASE
STARE STARE STARE STARE
PEGURUSAN DIRI FOLLOW THROUGH FOLLOW THROUGH FOLLOW THROUGH FOLLOW THROUGH PEGURUSAN DIRI PEGURUSAN DIRI
DI ASRAMA / BILIK DI ASRAMA / BILIK DI ASRAMA / BILIK
MASING-MASING CAPTURE VIDEO CAPTURE VIDEO CAPTURE VIDEO CAPTURE VIDEO MASING-MASING MASING-MASING

COOLING DOWN COOLING DOWN COOLING DOWN COOLING DOWN

REFLEKSI LATIHAN REFLEKSI LATIHAN REFLEKSI LATIHAN REFLEKSI LATIHAN
 SEKOLAH SUKAN TUNKU MAHKOTA ISMAIL
M2 LATIHAN HARIAN SUKAN BOLING PADANG
DAILY TRAINING PLAN FOR JANUARY 2020
AHAD ISNIN SELASA RABU KHAMIS JUMAAT SABTU
5 JANUARY 6 JANUARY 7 JANUARY 8 JANUARY 9 JANUARY 10 JANUARY 11 JANUARY
SESI PAGI
0630 - 0800 0630 - 0800 0730 - 0830 0630 - 0800 0630 - 0800 0700 - 1100 0700 - 1100
OBJEKTIF OBJEKTIF OBJEKTIF OBJEKTIF
WARM UP & STRECHING WARM UP & STRECHING WARM UP & STRECHING WARM UP & STRECHING

20 /20 SKILLS TEST 20 /20 SKILLS TEST 20 /20 SKILLS TEST 20 /20 SKILLS TEST

LONG DISTANCE SHORT DISTANCE MEDIUM DISTANCE SHORT DISTANCE REHAT AKTIF REHAT AKTIF

PERHIMPUNAN
DRAW IN ON TAGRET DRAW IN ON TAGRET DRAW IN ON TAGRET DRAW IN ON TAGRET
FACE FACE HARIAN FACE FACE
PEGURUSAN DIRI PEGURUSAN DIRI
DI ASRAMA DAN DI ASRAMA DAN
SCORE 1 POINTS SCORE 1 POINTS SCORE 1 POINTS SCORE 1 POINTS MENYIAPKAN KERJA MENYIAPKAN KERJA
AND 2 POINTS AND 2 POINTS AND 2 POINTS AND 2 POINTS RUMAH RUMAH

COOLING DOWN COOLING DOWN COOLING DOWN COOLING DOWN

REFLEKSI LATIHAN REFLEKSI LATIHAN REFLEKSI LATIHAN REFLEKSI LATIHAN

SESI PETANG
1630 - 1830 1630 - 1830 1630 - 1830 1630 - 1830 1630 - 1830 1200 - 1800 1200 - 1800
OBJEKTIF OBJEKTIF OBJEKTIF OBJEKTIF OBJEKTIF
WARM UP & STRECHING WARM UP & STRECHING WARM UP & STRECHING WARM UP & STRECHING WARM UP & STRECHING

GAMES - SINGLES GAMES - SINGLES GAMES - SINGLES GAMES - SINGLES GAMES - SINGLES

LONG / MEDIUM / SHORT LONG / MEDIUM / SHORT LONG / MEDIUM / SHORT LONG / MEDIUM / SHORT LONG / MEDIUM / SHORT REHAT AKTIF REHAT AKTIF
MULTI SKILLS MULTI SKILLS MULTI SKILLS MULTI SKILLS MULTI SKILLS

CENTRE JACK CENTRE JACK CENTRE JACK CENTRE JACK CENTRE JACK
PEGURUSAN DIRI PEGURUSAN DIRI
993 FORMAT 993 FORMAT 993 FORMAT 993 FORMAT 993 FORMAT DI ASRAMA DAN DI ASRAMA DAN
MENYIAPKAN KERJA MENYIAPKAN KERJA
C OF C PREPARATION C OF C PREPARATION C OF C PREPARATION C OF C PREPARATION C OF C PREPARATION RUMAH RUMAH
COOLING DOWN COOLING DOWN COOLING DOWN COOLING DOWN COOLING DOWN
REFLEKSI LATIHAN REFLEKSI LATIHAN REFLEKSI LATIHAN REFLEKSI LATIHAN REFLEKSI LATIHAN
 SEKOLAH SUKAN TUNKU MAHKOTA ISMAIL
M3 LATIHAN HARIAN SUKAN BOLING PADANG
DAILY TRAINING PLAN FOR JANUARY 2020
AHAD ISNIN SELASA RABU KHAMIS JUMAAT SABTU
12 JANUARY 13 JANUARY 14 JANUARY 15 JANUARY 16 JANUARY 17 JANUARY 18 JANUARY
SESI PAGI
0630 - 0800 0630 - 0800 0730 - 0830 0630 - 0800 0630 - 0800 0700 - 1100 0700 - 1100
OBJEKTIF OBJEKTIF OBJEKTIF OBJEKTIF
WARM UP & STRECHING WARM UP & STRECHING WARM UP & STRECHING WARM UP & STRECHING

PHYSICAL EXERCISE PHYSICAL EXERCISE

TARGET FACE TARGET FACE
SCORE - 3 PUSH UP - 10 TIME PUSH UP - 10 TIME SCORE - 3 REHAT AKTIF REHAT AKTIF
8 END - 20/40 POINT SIT AND REACH - 10 TIME SIT AND REACH - 10 TIME 8 END - 20/40 POINT
1 HOUR PLANK - 20 SEC x 3 TIME PERHIMPUNAN PLANK - 20 SEC x 3 TIME 1 HOUR
SHORT DISTANCE LUNGES - 10 TIME HARIAN LUNGES - 10 TIME LONG DISTANCE PEGURUSAN DIRI PEGURUSAN DIRI
4 BOWLS DELIVER ACTION - 4 MIN DELIVER ACTION - 4 MIN 4 BOWLS DI ASRAMA DAN DI ASRAMA DAN
FREE LINE FREE LINE MENYIAPKAN KERJA MENYIAPKAN KERJA
COUNTING POINT COUNTING POINT RUMAH RUMAH
AND RECORD AND RECORD
COOLING DOWN COOLING DOWN COOLING DOWN COOLING DOWN
REFLECTIONS REFLECTIONS REFLECTIONS REFLECTIONS

SESI PETANG
1630 - 1830 1630 - 1830 1630 - 1830 1630 - 1830 1630 - 1830 1200 - 1800 1200 - 1800
OBJEKTIF OBJEKTIF OBJEKTIF OBJEKTIF OBJEKTIF
WARM UP & STRECHING WARM UP & STRECHING WARM UP & STRECHING WARM UP & STRECHING WARM UP & STRECHING

GAMES - SINGLES GAMES - SINGLES GAMES - SINGLES GAMES - SINGLES GAMES - SINGLES

LONG / MEDIUM / SHORT LONG / MEDIUM / SHORT LONG / MEDIUM / SHORT LONG / MEDIUM / SHORT LONG / MEDIUM / SHORT REHAT AKTIF REHAT AKTIF
MULTI SKILLS MULTI SKILLS MULTI SKILLS MULTI SKILLS MULTI SKILLS

CENTRE JACK CENTRE JACK CENTRE JACK CENTRE JACK CENTRE JACK
PEGURUSAN DIRI PEGURUSAN DIRI
993 FORMAT 993 FORMAT 993 FORMAT 993 FORMAT 993 FORMAT DI ASRAMA DAN DI ASRAMA DAN
MENYIAPKAN KERJA MENYIAPKAN KERJA
C OF C PREPARATION C OF C PREPARATION C OF C PREPARATION C OF C PREPARATION C OF C PREPARATION RUMAH RUMAH
COOLING DOWN COOLING DOWN COOLING DOWN COOLING DOWN COOLING DOWN
REFLEKSI LATIHAN REFLEKSI LATIHAN REFLEKSI LATIHAN REFLEKSI LATIHAN REFLEKSI LATIHAN